youcoming

Both are good for weight loss but what I found works the best for me came from GCN video. Get up have a black coffee do and hour long ride on empty stomach at a medium to hardish effort.

KraneXL

Well the black coffee will certainly help raise your metabolic rate and burn fat. But you won't be riding hard for too long without a good supply of carbs. Unless you carb load previously?

youcoming

mynewnchome

You've gained 5 pounds and are this concerned over a specific method to lose it? Get in the scale tomorrow morning, it may be gone like magic as we fluctuate daily.

I wish I only had a 5 pound concern......smdh.

zowie

Long steady rides, and short intensity on the treadmill (or, rarely, outside).

The cycling contains some built-in intervals -- the hills.

Long is a virtue, but slow is not. Go at a pace that gets your HR up, but not so fast you can't finish your time/distance goal or you're too knocked out for your next ride.

Tho if that pace happens to be "slow" (which means different things for different people), no shame in that.

Road Fan

That 300 is the content of a light meal. To save that much every day is huge, if you're looking at your food intake calories versus your calorie energy output per day.

since6

This is an interesting post coming at a good time for me. I have six weeks and then spinal surgery with three months of "no bending, lifting, twisting", but I did get a little light before the end of the tunnel as the surgeon is willing to consider at the first 15 day check up allowing me to use a step through bike trainer.
So I'm planning on putting the bike away, getting the exact measurements from my Stevenson Custom so I could set up the bike trainer as a mirror of this bike and begin training in advance of surgery which I will continue as soon as I can.

I plan to follow some of the advice threads above:

1. Ride five days a week M-F.
2. MWF ride 2x45 minutes steady slow rides
3. T/Th ride 40 minutes steady slow and that evening ride Spin Class high intensity for 50 minutes
4. Write out a two week menu plan with everything accounted for and a 2000-2200 calorie a day limit

Note: my metabolic test says I burn 200 calories an hour exercising so I will burning off 600 calories a day thus.subtracting this I should be between 1400/1600 a day. The big fight as always the weekend.

Couple years ago following a more aggressive plan with 4 hours rides on MWF, 1600 calories a day and then broke into 5 hour MWF, 2000 calories a day and recording all calories staying below 2400 calories I went from 305 to 255, but then life happened. Now my body is telling me it's time to choose life and change or no change and consequences. It's nice to be active in your late 60s, but so many others of same age man are just shuffling along.

So wish me well.

DrIsotope

KraneXL

Sounds like a plan. ^^ But don't forget to give yourself a cheat day, or at least a cheat meal once a week. You want to improve your physical health, but not at the cost of your mental health. Good luck.

since6

KraneXL that's the hard nut, weekends. During the week, the routine of exercise, planned menu just works, but weekends are the "food as social reward/enjoyment" next thing you know you've had a 1,000 calorie breakfast and a 1,000 calorie dinner, then throw in Pizza with the grand children....but then that's why this is a learn as we go, First get a program going, then a habit, then it becomes the new comfort.

I'll never forget coming home after going to school in the Netherlands for a year and coming home to take my fist sip of "Olympia" beer, once considered a premium beer, now gone, and wondering who replaced the beer with colored water, after drinking Dutch and European beers for a year. It's always that fist six weeks to change a habit and then tastes get easier. Such is the plan and hope, but yes have to plan the date night dinner with my wife/tandem stoker. Also be kind and keep going.

YankeeRider

I have seen some evidence in the medical literature that aerobic exercise is more effective for weight loss than moderate intensity exercise,which suggests that a short fast ride, or intervals of high intensity "sprints" alternating with more relaxed spinning will be more effective for weight loss than a longer steady state ride at moderate intensity. One thing to watch out for is if you have any issues with knees and hips, they're better off with the lower peak forces of that smooth steady-state cruising.

carlmel

I think Clyde1820 makes some really good points.
It is true that physics is a real thing.
However it is also true that we live in a human body and if you only measure energy output, that ignores things such as how different exercises affect our hormones differently. Hormones tell our body how to respond to what is happening.
If one exercise plan increases testosterone and decreases cortisol compared to another exercise that had the same 'physics' output, there will still be a difference in body fat between the two exercises.